Daylight Saving Time and Mental Health: How to Adjust and Thrive

As we set our clocks forward on March 9, 2025, for daylight saving time (DST), many of us will experience a disruption in our daily rhythm. While an extra hour of daylight in the evening may seem like a small adjustment, the shift can significantly impact mental health, particularly for those who are already managing mood disorders, anxiety, or sleep disturbances.

The Impact of Daylight Saving Time on Mental Health

DST disrupts our internal body clock, or circadian rhythm, which regulates sleep, mood, and energy levels. The sudden loss of an hour of sleep can contribute to:

• Increased Fatigue and Brain Fog – Even a slight reduction in sleep can lead to cognitive difficulties, irritability, and difficulty concentrating.

• Heightened Anxiety and Depression Symptoms – Individuals with depression or anxiety may find that the shift exacerbates their symptoms due to sleep deprivation and reduced morning light exposure.

• Seasonal Affective Disorder (SAD) Concerns – Although DST is associated with more evening light, the darker mornings can delay exposure to natural sunlight, which is essential for regulating mood.

• Hormonal Disruptions – Cortisol, the body's primary stress hormone, is influenced by light exposure and sleep patterns. DST can dysregulate cortisol production, leading to increased stress and mood instability.

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Healthy Lifestyle Psychiatry Approaches to Managing DST Effects

Integrative and lifestyle psychiatry strategies can help mitigate the negative effects of DST. Here are some evidence-based methods to ease the transition:

1. Prioritize Sleep Hygiene

• Start adjusting your sleep schedule a few days before DST by going to bed and waking up 15-30 minutes earlier each night.

• Create a calming bedtime routine with meditation, gentle stretching, or herbal tea like chamomile or passionflower.

• Reduce exposure to blue light from screens at least one hour before bedtime to support natural melatonin production.

2. Support Your Circadian Rhythm with Morning Light Exposure

• Spend at least 20-30 minutes outdoors in the morning sunlight within an hour of waking up. This helps reset your circadian clock and improve mood.

• If natural sunlight is limited, consider using a light therapy box to simulate morning sunlight exposure.

3. Optimize Nutrition for Mental Resilience

• Focus on cortisol-balancing foods, such as high-quality protein, healthy fats, and complex carbohydrates (e.g., salmon, avocados, and quinoa).

• Avoid excessive caffeine or sugar, which can spike cortisol levels and worsen anxiety or fatigue.

• Try a hormone-balancing smoothie with ingredients like spinach, flaxseeds, and berries to support neurotransmitter function.

4. Exercise and Movement for Mood Stability

• Incorporate moderate exercise such as walking, resistance training, or yoga to regulate cortisol and improve sleep quality.

• Engage in outdoor activities when possible to gain the benefits of both movement and sunlight exposure.

5. Mindfulness and Stress Reduction Practices

• Practice deep breathing exercises or mindfulness meditation to lower cortisol and ease anxiety.

• Use gratitude journaling to shift your mindset and maintain emotional balance during the transition.

• Consider adaptogenic herbs like ashwagandha or rhodiola, which may help the body adapt to stress.

Planning Ahead for a Smooth Transition

Being proactive about the time change can reduce its impact on mental well-being. Start making small adjustments a week before DST to ease the transition. Encourage clients, patients, or yourself to implement these lifestyle psychiatry approaches gradually to protect both mental and physical health.

Daylight saving time can be challenging, but with mindful preparation and holistic self-care, it is possible to adapt smoothly. Prioritizing sleep, sunlight, movement, nutrition, and stress management can make all the difference in maintaining a stable mood and energy levels through the transition.

Take Control of Your Mental Well-Being

Adjusting to daylight saving time doesn’t have to disrupt your mental health. At Mendem, we specialize in lifestyle psychiatry to help women and girls achieve mental wellness through holistic, evidence-based approaches. If you’re struggling with sleep disturbances, anxiety, or mood changes, we’re here to help.

📩 Contact us today to learn more about our services and how we can support your mental health journey. Visit www.mendemhealth.com or email us at scheduling@mendmenhealth.com to schedule a consultation.

Stay empowered, stay well!